IF YOU'VE YET TO BECOME a battle-hardened cycling centurion, it's time to go to war and earn your glory. Completing your first century ride (that means 100 miles here in the UK, or 161km) is an iconic and rewarding moment in every amateur cyclist's life. It'll deliver the unique thrill that comes from accomplishing a truly demanding physical challenge, but the training will also elevate your fitness and confidence so you feel ready to take on a host of other challenges in the year ahead. Here's how to prep your body and mind for your first hundred.....
01 Time your ton
You can ride a century at any time of year, but your first attempt will be more enjoyable in the traditional May to September sportive season when the roads are drier and the weather's warmer. "You can pick a flatter route with a couple of cafe stops, or go somewhere hilly for an extra challenge," says cycling coach Phil Paterson (@coffeecarbsandcarbon).
02 Get kitted out
Your existing road bike is your ideal two-wheeled companion for your century ride, but make sure you have a good fit as a high saddle or elongated reach will cause aches when you crank up the miles. Fit two bottle cages and a frame and/or saddle bag to carry your supplies. And make sure you pack arm warmers, eyewear and a rain jacket. "You'll need a repair kit, spare tubes, pump and patches. but a COâ inflator might be welcome if you get a puncture on such a long ride," says Paterson.
03 Crank it up
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Air Apparent - Pollution hasn't gone away. It's still there in every lungful, even if we can't see it in the air or on the news. But there are reasons to breathe easier, thanks to pioneering projects using cycling 'citizen scientists'. Rob Ainsley took part in one...
The toxic effects of pollution have been known about for years. 'Just two things of which you must beware: Don't drink the water and don't breathe the air!' sang 1960s satirist Tom Lehrer.Over recent decades, though, pollution has dropped down our list of things to worry about, thanks to ominously capitalised concerns such as Climate Change, AI, Global Conflict, Species Collapse, etc. That doesn't, unfortunately, mean the problem has expired. Air quality often exceeds safe limits, with far-reaching and crippling effects on our health.
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